What Do You Know About Dietary Fiber?

You hear a lot about fiber and why you need it. But what is it? Fiber is a term applied to
carbohydrates that cannot be digested. It is found in all plants eaten as part of a healthy diet.
Learn more about
this important part of your diet by taking this quiz, based on information from Harvard School of Public Health.

1. Nutritionists classify fiber in 2 main types. One type is soluble. How is soluble fiber defined?

You didn't answer this question.

You answered

The correct answer is

According to the American Heart Association, soluble fiber forms a gel when mixed with a liquid. Sources of soluble fiber include oatmeal, oat bran, barley, nuts and seeds, legumes, and fruits such as apples, pears, strawberries, and blueberries.

A. It is broken down completely in milkB. It partially dissolves in waterC. It doesn't dissolve in orange juiceD. None of the above

2. The other type of fiber is insoluble fiber. What happens to insoluble fiber when you eat it?

A. The fiber is broken down in the stomachB. The fiber is broken down in the small intestineC. The fiber is broken down in the large intestineD. The fiber passes through the gastrointestinal tract intact

3. How much fiber should adults consume each day?

You didn't answer this question.

You answered

The correct answer is

This figure is according to the Institute of Medicine (IOM). The average adult American diet contains only 12 to 17 grams of dietary fiber, the IOM says. The USDA's Dietary Guidelines for Americans recommends that adults get at least three ounces of grain products each day. Half of this amount should be whole grains.

A. 15 to 20 gramsB. 25 to 38 gramsC. 35 to 50 gramsD. 50 to 75 grams

4. Which of these breakfast foods is considered a 1-ounce serving?

You didn't answer this question.

You answered

The correct answer is

When buying cereals, keep in mind that granola cereals may be higher in total fat or saturated fat than other kinds of cereals.

5. Which of these methods is a good way to increase your daily fiber intake?

You didn't answer this question.

You answered

The correct answer is

Other ideas from Harvard nutritionists include replacing white rice, bread, and pasta with whole-grain versions, and cooking meals that feature whole grains and legumes.

A. Eat whole fruits instead of drinking fruit juicesB. Snack on raw vegetables instead of chips or crackersC. Go meatless several times a week by substituting legumes for meat in recipesD. All of the above

6. A diet high in fiber has been linked to a lower risk for heart disease.

You didn't answer this question.

You answered

The correct answer is

In a Harvard study of 40,000 men, researchers found that the risk for heart disease was lowered by 40% in men who consumed a high-fiber diet, compared with those who ate little fiber.

A. TrueB. False

7. Fiber helps prevent constipation. Fiber from which source seems to be better for accomplishing this?

You didn't answer this question.

You answered

The correct answer is

Besides making sure you get adequate amounts of fiber in your diet, increasing liquids in your diet and regular exercise help prevent constipation.

A. Fiber from fruitsB. Fiber from vegetablesC. Fiber from wheat and oat branD. All of the above